CrossFit Tall City – CrossFit

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Warm-up

3 Rounds

7/5 Cal Row

1:1 Burpees (Count strokes to hit target and do one burpee per pull)

7 Kang Squats

Strength

Back Squat (Every 3:20 x 6: 3 Reps @ 65+)

*Note: Do your first set at the prescribed percentage and climb each interval if form

and range of motion are solid.

Metcon

Metcon (Time)

80/60 Calorie Row

60 Dumbbell Shoulder to Overhead 2x50s/2x35s

40 Chest to Bar Pull-Ups

*15:00 cutoff.

*Stagger the start for classes of 10 or more.

Raze Compete Mandatory Training

Back Squat (Every 2:00 x 5: 3 Reps w/ :03 Squat Bottom)

*Start Light + Climb To Something Heavier

Than Week 1.

Front Rack Lunge (Step Forward: 4×10 (5/Leg) Alt. Back Rack Lunge)

*Notes: Do All Sets At The Same Weight. Use Something Heavier Than Week 1.

GHD Hip Extensions (3×16 Weighted GHD Hip Extension)

*Notes: Do All Sets At The Same Weight.

Use Something Heavier Than Week 1.